Except for the run, all exercises are completed with PVC pipe and the reps are done in synchrony. The team stays together for every rep. The run is kept to the pace of the slowest runner.

*Coaches Note: This is an important form and technique emphasizing workout. Focus on proper execution of each movement, full depth on all squats, lockout/rhythm/speed on shoulder movements. Your focus on technique in the cleans and snatch will pay large dividends in later weightlifting workouts. If possible, review the following videos prior to the workout:
Front Squat…[wmv]
Front Squat Good/Bad Bi-panel…[wmv][mov]
Overhead Squat Basics…[wmv][mov]
Push Press… [wmv][mov]
Shoulder Press/Push Press/Push Jerk tri-panel…[wmv]
Clean…[wmv][mov]
Snatch…[wmv] [mov] [link]

More information: Heat assignments will be on a first come first serve basis, so if people need to leave early, get there early and get signed up. We have a handful of volunteers from the National Personal Training Institute who have been trained in the methods of FGB by their instructors. They will be assisting in the warm up area giving instruction on how to perform the movements correctly and giving final briefing on how the WOD will be performed. Athletes will be paired up with a partner who will keep score during their heats. After one group of athletes finishes their heat, there will be a couple minute break to recover. Then they will trade places with their partner and keep score for them. Each station will have a volunteer head judge who will be responsible for keeping movement integrity to a competition standard. It looks like we will have about 100 athletes performing the WOD and we will have 4 different scaled versions of the WOD. There will be a men’s and a women’s Rx station, a station with 35# barbells, and a 2 round version with very light dumbbells and small boxes in which kids and grandparents will be able to perform the WOD safely. Come one, come all.

Go for a maximum weight on the deadlift with which you can get 10 continous repititions without re-gripping or resting on the floor.

Haters and BackersIt’s inspiring to see others do well. You should consider yourself lucky when you get the chance to be around someone firing on all cylinders, reaching new heights, overcoming, and doing well. Don’t be a hater, don’t be jealous, they probably earned it. What can you learn from their success? Will you let yourself be pulled up, will you try to hold them back?

If you are not excited about people getting better, succeeding, being victorious, and excelling at their pursuits then what? The opposite? If you want to see people falter, fail, be defeated, and be mediocre then there is something seriously wrong with you. If you had to divide everyone you know into these two categories – haters and backers, who would you want to surround yourself with? Who would you want to workout with?

That’s the great thing about CrossFit, and life – Haters don’t last, Backers do. Haters hang with haters. Backers pump others up, get pumped up, and reach the sky.

Inspired by Hyperfit USA10 Reasons Not to Train at CrossFit Placer10. They are too motivated. The people who train there have a purpose. You can’t just show up and “chit chat” while wandering around from machine to machine. They are actually in pursuit of health and fitness with goals. The members show up ready to work!9. They train too hard. You actually sweat and breathe hard every workout. It’s hard to read a magazine working out at this place.8. You have to learn and develop new skills. You can’t show up and sit on the bike or watch TV on the stairmaster. You have to learn new skills and do them correctly. Who wants to learn and be coached?7. They don’t give a hoot about your excuses. The response to excuses is alwyas the same, “3,2,1 go!” Excuses may work on the golf course, but they sure don’t work here.6. Negativity is squashed. Complainers and those with bad attitudes definitely will not fit in here.5. No mirrors, treadmills, machines, TV’s, and no supplements (that actually work against your long term health and fitness) for sale. They are just way to focused on measurable, real, and lasting results.4. They are just to strict and a trainer is constantly watching everything you do while coaching you. Full range of motion is monitored. Proper body mechanics are required in all movements. Don’t you really just want to do your own thing your own way?3. Progress is expected. Weaknesses are addressed. Who wants to consistently get better?2. They don’t let you quit on yourself during hard workouts. Yes, results happen quickly and steadily, but wouldn’t you rather just stay the way you are?1. It is in a garage. Who wants to get back to the basics with real equipment, good coaching, and a functional training program when you can do laps in your car around the parking lot of the globo big box “fitness” center and then wait for your turn on the latest fad machine?

ScienceDaily (June 3, 2009) — People with lower back pain are better off exercising more, not less

A University of Alberta study of 240 men and women with chronic lower-back pain showed that those who exercised four days a week had a better quality of life, 28 per cent less pain and 36 per cent less disability, while those who hit the gym only two or three days a week did not show the same level of change.

“While it could be assumed that someone with back pain should not be exercising frequently, our findings show that working with weights four days a week provides the greatest amount of pain relief and quality of life,” said Robert Kell, lead author of the study and an assistant professor of exercise physiology at the University of Alberta, Augustana Campus.

About 80 per cent of North Americans suffer from lower back pain.

Kell presented some of the findings May 30 at the American College of Sports Medicine conference in Seattle, Wash.

In the study, groups of 60 men and women with chronically sore lower backs each exercised with weights in two, three or four-day weekly programs, or not at all. Their progress was measured over 16 weeks. The level of pain decreased by 28 per cent in programs that included exercise four days a week, by 18 per cent three days a week and by 14 per cent two days a week. The quality of life, defined as general physical and mental well-being, rose by 28 per cent, 22 per cent and 16 per cent respectively.

The recommended workout is “Cindy” but anything goes, as long as it’s heavy, skill work, a benchmark WOD, miscellaneous fitness testing, a CrossFit Football WOD, a CFSB WOD, a MEBB WOD, a new WOD, or something else worth your time.

God, amidst this period of preparation, do not let me forget the most important people and things in my life. By Your grace, give me the will to welcome increasing pain, on a daily basis. Allow my heart and lungs to handle the amount of trauma necessary to qualify. Grant me peace to sleep when my body needs. Give me the ability to discern good advice from bad, good coaching from average, smart advantages from sleazy shortcuts. Allow me to learn the difference between hurt and injury, setback from debilitating pain, torn and sprained, fracture and microfracture. Let me seek you when I plateau and let my motivation be from you alone. The time is short, but allow me to make the most of it before competition. When I run fast, let me envision you rather than the finish line. When I squat and press to the sky, let me see you and not metal beams, insulation or sunny gray skies. When I fall, let me rise quickly with not an instance of self-pity. Lord, I am not asking you for a favor, this time around. Rather, I am asking that you just stand with me and watch as I forge elite fitness out of a beaten and abused 26 year old body, bruised ambitious mind and an occassionally broken yet enduring spirit. I want no favors, I seek no vacation from the reality of a CrossFit athlete. We all know how bad it will physically hurt to qualify. We also know how bad it hurts to attempt this feat and stand relinquished to a comfortable view of the arena while donning a spectator’s wrist band. It would just be comforting to know that you’re there and that you birthed a Son, who endured pain and exhibited physical and mental strength unlike anything that we CrossFit athletes will witness. It would be comforting to be reminded that He stood tall and ultimately won. Your comfort is what I will seek when my body suggests that I stop, slow, cheat or DNF. Amen. I am on my horse.